Jerusalem-artichokesRaw Jerusalem-artichokes1370.014000.00102413NANANA2.22.74
Sweet PotatoRaw Sweet Potato1160.0580.0210.0010.015023.44.860.811.12.933.51.83
Cooked TaroCooked Taro no Salt70.40.0770.0160.010.023024.40.35NANANA3.60.37
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt780.0780.028NA0.016019.4NANANANA5.75.88
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids1370.0820.0120.0030.025025NANANANA3.421.15
Microwaved PotatoesWhole Microwaved Potatoes950.0950.0250.010.03023NANANANA2.22.32
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt1220.0980.0220.0070.037024.4NANANANANA2.1
Dried Agar SeaweedSeaweed, agar, dried32.70.0980.0200.001026.40.97NANANA2.52.03
Russet PotatoesRaw Whole Russet Potatoes1270.10.0330.0130.0410230.780.290.320.161.652.7
Chinese WaterchestnutsRaw Chinese Waterchestnuts1030.10.0270.010.033024.74.95NANANA3.11.44
Boiled Lotus RootBoiled and Drained Lotus Root1520.110.0320.0060.015024.30.76NANANA4.72.4
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt1150.110.030.0110.0370231.050.330.390.222.072.15
Agar SeaweedRaw Agar Seaweed3850.120.023000261.08NANANA1.922.08
PotatoesRaw Whole Potatoes1300.120.0320.0130.042022.71.060.340.40.222.732.66
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt1000.120.0250.0070.042023.49.17NANANA1.81.7
Canned Chinese Waterchestnuts with LiquidsCanned Chinese Waterchestnuts Solids and Liquids2000.120.0320.0120.038024.64.9NANANA51.76
Canned Pickled Beets with LiquidsCanned Pickled Beets Solids and Liquids1540.120.020.0030.04202517NANANA1.231.23
Onions FlakesDry Onions Flakes28.70.130.0220.0030.04902410.7NANANA2.642.56
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 6670.130.013NA0.06024.6NANANANA84
Lotus RootRaw Lotus Root1350.140.0410.0080.019023.3NANANANA6.623.5
Baked Russet PotatoesBaked Whole Russet Potatoes1050.140.0340.0140.043022.61.140.340.390.412.422.77
ShallotsRaw Shallots1390.140.0240.0030.051023.311NANANA4.443.47
Baked PotatoesWhole Baked Potatoes1080.140.0370.0140.046022.71.270.370.470.432.372.7
White Gourd-flowered Raw White Gourd-flowered 7140.140.014NA0.064024.2NANANANA3.574.43
Dried ShallotsFreeze-dried Shallots28.70.140.0240.0030.05302311NANANA4.53.53
YamRaw Yam84.70.140.0310.010.054023.60.42NANANA3.471.3
White PotatoesRaw Whole White Potatoes1450.140.0380.0140.046022.81.670.490.770.413.482.43
Dried PepeaoPepeao, dried33.60.15NANANA027NANANANANA1.6
Sesbania FlowerRaw Sesbania Flower3700.15NANANA025NANANANANA4.74
Hawaii Mountain YamRaw Hawaii Mountain Yam1490.150.0330.010.057024.30.46NANANA3.732
Boiled Burdock RootBoiled and Drained Burdock Root1140.160.0260.0020.0590244.03NANANA2.052.38
Jew's EarRaw Jew's Ear4000.16NANANA027NANANANANA1.92
Adzuki BeansRaw Adzuki Beans30.40.160.058NA0.034019NANANANA3.866.04
Baked White PotatoesBaked Whole White Potatoes1090.160.0430.0160.0530231.660.390.680.432.32.3
Baked Sweet PotatoSweet Potato Baked in skin, flesh only1110.170.0580.0070.10237.20.560.632.533.672.23
Frozen Whole OnionsFrozen Whole Onions, Unprepared2860.170.0310.0030.06902411NANANA4.862.54
Potato SkinRaw Potato Skin1720.170.0450.0170.055021.4NANANANA4.34.43
Baked Red PotatoesBaked Whole Red Potatoes1150.170.0460.0170.056022.51.640.510.630.522.072.64
Hearts Of PalmRaw Hearts Of Palm870.170.040.0110.066022.315NANANA1.32.35
CassavaRaw Cassava62.50.180.0460.0110.02023.81.06NANANA1.130.85
Cooked Tree FernCooked Tree Fern no Salt2500.180.0230.0450.035027.5NANANANA9.250.73
Frozen Butternut Winter SquashFrozen Butternut Winter Squash, Unprepared1750.180.0370.0460.028025.34.96NANANA2.33.1
Cooked Frozen OnionsBoiled and Drained Frozen Onions3570.180.0320.0040.06802410.4NANANA52.54
TaroRaw Taro89.30.180.0370.0220.052023.60.36NANANA3.661.34
Boiled Frozen Butternut Winter SquashBoiled Frozen Butternut Winter Squash no Salt2560.180.0360.0460.028025.8NANANANANA3.15
Boiled Sweet Potato no SkinBoiled Sweet Potato without Skin1320.180.04100.08023.37.550.570.711.93.31.8
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared1040.190.0410.0140.07023NANANANA1.771.8
Cooked Frozen PotatoesBoiled and Drained Frozen Potatoes1540.20.0520.020.065022.3NANANANA2.153.05
Red PotatoesRaw Whole Red Potatoes1430.20.050.020.063022.71.840.440.570.412.432.7
Large Lima BeansRaw Large Lima Beans29.60.20.0480.0280.064018.82.5NANANA5.626.35
Burdock RootRaw Burdock Root1390.210.0350.0030.0780244.03NANANA4.62.13
Boiled Yardlong BeanBoiled and Drained Yardlong Bean2130.210.0550.0360.051019.5NANANANANA5.4
Canned Large Lima BeansLima beans, large, mature seeds, canned1270.220.0490.0290.066019NANANANA6.086.24
Canned Sweet Potato, Vacuum PackSweet potato, canned, vacuum pack1100.220.0450.0140.078023.25.5NANANA1.981.8
Garlic PowderGarlic Powder Spices30.20.220.0750.0040.0430220.730.0940.0210.622.75
Butternut Winter SquashRaw Butternut Winter Squash2220.220.0470.0580.0360264.92.22.20.494.442.22
Canned Sweet Potato, Syrup Pack, Solids And LiquidsSweet potato, canned, syrup pack, solids and liquids1120.220.0460.0150.08023.517.3NANANA2.81.1
Baked Butternut Winter SquashSquash, winter, butternut, cooked, baked, without salt2500.230.0480.060.035026.24.93NANANA82.25
Steamed Sesbania FlowerSesbania flower, cooked, steamed, without salt4550.23NANANA023.8NANANANANA5.2
Cooked Frozen Mixed VegetablesBoiled and Drained Frozen Mixed Vegetables1540.230.0480.0290.0820204.8NANANA6.774.4
Mashed Acorn Winter SquashBoiled and Mashed Acorn Winter Squash2940.240.050.0650.038026NANANANA7.651.97
Boiled Yambean Boiled and Drained Yambean 2630.24NANANA023.2NANANANANA1.9
Yambean Raw Yambean 2630.240.0550.0370.076023.24.74NANANA131.9
SalsifyRaw Salsify1220.24NANANA022.7NANANANA4.024.02
Kidney BeansRaw All Types Kidney Beans300.250.0360.0840.0530180.67NANANA7.487.1
Canned Beets with LiquidsCanned Beets Solids and Liquids3570.250.0390.0070.082023.519.2NANANA4.32.86
Boiled ButterburBoiled and Drained Butterbur12500.25NANANA027NANANANANA2.88
OnionsRaw Onions2500.250.110.010.033023.410.63.234.932.484.252.75
Sweet OnionsRaw Sweet Onions3130.25NANANA023.615.76.37.062.252.82.5
Canned Potatoes with LiquidsCanned Potatoes Solids and Liquids2270.250.0660.0250.08022.5NANANANA3.22.73
Boiled SalsifyBoiled and Drained Salsify1470.250.060.0160.094022.64.26NANANA4.564
Baked Acorn Winter SquashSquash, winter, acorn, cooked, baked, without salt1790.250.0520.0660.039026NANANANA7.862
Acorn Winter SquashRaw Acorn Winter Squash2500.250.0530.0650.04026NANANANA3.752
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt720.250.0650.050.060180.24NANANA4.537
Canned White BeansBeans, white, mature seeds, canned87.70.250.0650.0490.059018.60.25NANANA4.26.37
White BeansRaw White Beans300.260.0660.050.0590180.63NANANA4.567
Boiled Young Lima BeansBoiled and Drained Young Lima Beans81.30.260.0590.0410.085019.21.33NANANA4.45.54
Boiled CabbageBoiled and Drained Cabbage4350.2600.0610.039024125.047.0408.265.52
Boiled Green PeasBoiled and Drained Green Peas1190.260.0460.0230.098018.67.060.490.156.26.556.4
Black Turtle BeansRaw Black Turtle Beans29.50.270.0680.0520.062018.70.63NANANA4.576.27
Dried Oriental RadishesRadishes, oriental, dried370.270.080.0760.043023.413.8NANANA8.82.9
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt770.270.0680.0520.062018.70.25NANANA6.46.3
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans300.280.0650.0390.087018.82.5NANANA6.156.16
Chicory RootsRaw Chicory Roots1390.280.0670.0180.1024.312NANANA2.11.94
ButterburRaw Butterbur7140.29NANANA025.8NANANANANA2.8
Boiled Baby Frozen Young Lima BeansBoiled and Drained Baby Frozen Young Lima Beans950.290.0650.0450.093018.51.3NANANA4.576.33
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans590.290.0360.110.062019NANANANA3.355.76
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans61.70.30.0360.110.061019NANANANA3.335.75
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids930.30.0640.020.11023.55.3NANANA2.781.2
Canned Beets with Liquids and SaltCanned Beets Solids and Liquids with Salt3330.30.0370.0070.07702421.80.670.9317.542.43
LentilsRaw Lentils28.40.30.0440.0320.120180.580.07700.423.047
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt79.40.30.070.0410.093018.5NANANANA6.16.4
Onion PowderOnion Powder Spices29.30.30.0640.0040.074023.21.940.490.211.134.463.05
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1410.310.0520.010.12017.5NANANANA5.27.7
Boiled Red CabbageBoiled and Drained Red Cabbage3450.310.0380.0830.06602411.44.144.92.458.975.2
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt82.60.310.0690.0070.16019.2NANANANA5.545.6
Red Kidney BeansRaw Red Kidney Beans29.70.310.0460.110.0680180.62NANANA4.56.7
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1100.320.0820.0630.0750180.25NANANA7.66.63
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1100.320.0820.0630.0750180.25NANANA7.66.63
ArtichokesRaw Artichokes2130.320.0770.0360.098022.42.1NANANA11.56.96
Macronutrients in Top 100 Whole Nuts, Vegetables, Spices & Legumes with the lowest Fat content per 100 kcal
In the above table you can find and compare the amount of macronutrients in whole nuts, vegetables, spices & legumes , sorted by least amount of Fat per 100 calories.
Top 5 whole nuts, vegetables, spices & legumes with least amount of fat per 100 calories are:
- Raw Jerusalem-artichokes
- Raw Sweet Potato
- Cooked Taro no Salt
- Boiled Adzuki Beans
- Canned Harvard Beets Solids and Liquids